As part of the protein group in Canada’s new food guide, beef is a nutrient powerhouse that belongs on your plate. It’s not only nutritious, it also plays an important role in a balanced diet. Full of essential nutrients, beef is one of the best sources of high-quality protein, iron, zinc, and B vitamins.

Here’s how your health can benefit from beef:

Per 100 grams of cooked beef =

245

CALORIES

35 g

PROTEIN

10 g

FAT (14% DV)

0 g

CARBOHYDRATES

3.34 mg

IRON (19% DV)

8.66 mg

ZINC (79% DV)

2.4 µg

VITAMIN B12 (100% DV)

BEEF IS A NUTRIENT POWERHOUSE

Very few foods can match the nutrient density of beef calorie-for-calorie. Even with just a small serving, beef offers a concentrated source of nutrients.

Did you know it would take 5.5 servings (30 g each) of almonds to provide the same amount of protein as one 100-gram serving of cooked beef? In other words, you can get 35 g of protein from 100 g of beef at 245 calories, or you can get 35 g of protein from 165 g of almonds at 960 calories.

BEEF MORE THAN HOLDS ITS OWN:

To get the same amount of iron as one 100-gram serving of beef (3.34 mg iron), you would have to eat seven times the amount of salmon!

To get the equivalent amount of zinc as one serving of (100 g) beef, you would need to eat 10 eggs.

Beef has 200% more iron, 600% more vitamin B12 and 700% more zinc when compared to chicken breast. There is some food for thought!

All of these foods are extremely nourishing with their own distinct benefits. These examples simply demonstrate how very few other foods deliver the same nutrient concentration as beef for as few calories.

THE MEAT FACTOR

We obviously love beef but we also love how well it combines with other foods to create “food synergy” – the idea that when eaten together, foods interact to deliver greater nutritional value than when they are eaten on their own.

Chili is a great example. If you add ground beef to your bean chili, this allows you to absorb 150% more iron from the beans than if you left the beef out. This is called the “meat factor” and is a concept that explains how absorption of nutrients like iron and zinc from plant-based proteins and vegetables is improved when they are consumed with beef or other meats.

LOOKING TO FIND OUT MORE ABOUT THE BENEFITS OF BEEF?

For great up-to-date information and resources on the protein power and nutritional benefits of beef and how it compares to other foods, visit ThinkBeef.ca.